 | SCIENCE OF TRIATHLON Posted by: triathlontrainingtv Duration: 2:40 Number of views: 545 Related: Science, ofTriathlon |
 | TRIATHLON BIKE Posted by: triathlontrainingtv Duration: 2:04 Number of views: 867 http://rockstartriathleteacademy.com/triathlonbike/ Triathlon Bike tips from Rock Star Triathlete. In the past couple months at the Rock Star Triathlete Academy (http://www.rockstartriathlete.com), we've had a few guests on the show that specialized in the triathlon bike and the aerodynamics of cycling, most notably Zipp's Josh Poetner and Aerosport Research's Len Brownlie. In our discussions with these guys, we learned a few things about triathlon bikes that you may find useful in setting up your position to be most efficient for your training and racing. Here are three in 1) Aerodynamic Wheels Help Slow People. You don't have to be a fast age-grouper or a pro to have a disc wheel or race wheel on your triathlon bike. As a matter of fact, based on the way the air contacts that wheel, a deep dish wheel, disc wheel or wheel-cover actually gives more benefit to a slow rider than a fast rider! 2) Tuck Your Cables. Does your triathlon bike have cables going this way and that? You can lose several seconds every 40K for every foot of cable exposed to the wind. This doesn't mean you have to go out and buy a fancy triathlon bike with hidden cables, but you may want to see if you can tuck or hide your existing cables on your triathlon bike wherever possible. 3) Smooth Is More Than Sexy. Shaved legs, a tight triathlon suit, no big stickers flapping in the breeze, shoe covers, and even waxing your triathlon bike can all add up to save seconds. So not only will you look good, but you'll be fast too! 4) Comfort Is Important. Even the aerodynamic "geeks" we've had on the show consistently agree that even the most aero triathlon bike position doesn't help you at all if your diaphragm is compressed or you can't run off the bike - so if you're extremely uncomfortable because of your flat or rounded back, you may need some adjustments. 5) Even Tubes Count. Investing in a light, racing latex tube won't cost you much, but can add 5-10 watts of power. For most individuals, this can result in a significant speed increase for a small investment. Of course, there are many other aerodynamic changes you can make to your triathlon bike, including water bottles, water bottle straws, aero helmet, aero bar and more, but we thought these 5 points were quite interesting! For more tips just like this, you can join the Rock Star Triathlete Academy for just one buck at http://www.rockstartriathlete.com/rockstartriathlete.html. Related: triathlonbike |
 | TRIATHLON EQUIPMENT Posted by: triathlontrainingtv Duration: 2:30 Number of views: 1,392 http://rockstartriathleteacademy.com/triathlonequipment More than most sports, triathlon is an endeavor in which even the best training plan and cardiovascular fitness can be sabotaged by improper or improper use of triathlon equipment. But with these five triathlon equipment do's and don'ts from the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com/freevideogift , you'll be instantly equipped to make the best choices when it comes to triathlon equipment. Triathlon Equipment Don't: Don't Use A Big, Long Straw On Your Aero Bottle. Did you know that the speed-enhancing effects of that sweet, carbon aero wheel into which you sunk $500-1000 are just about completely negated by the big, long strong sticking up out of that aero bottle that is mounted on the front of your bike? Here's the solution: go to a hardware store or aquarium and get a flexible straw that can actually curl up inside your bottle. You'll literally save dozens of seconds over a 40K time trial. For a demonstration of how to do it, check out http://www.rockstartriathlete.com/top5triathlonequipment. Triathlon Equipment Don't: Don't Mount Too Many Bottle Holders. In a supervised triathlon (which most are) you only need enough water to get you from one aid station to the next, which is typically five to fifteen miles. So why are you weighing down your bike with three to six extra water bottles, and all the weight and aerodynamic disadvantages that comes along with them? The best solution is a single, aerobar mounted water bottle, along with a down tube bottle *if* you need it. Triathlon Equipment Do: Do Wear Sunglasses Without A Frame On Top. When you use sunglasses that have a frame along the top, you have to crane your neck just a bit extra to see above the frame - which slightly alters your aerodynamic position and head/neck comfort. As you pick your triathlon equipment, try to choose sunglasses that are frameless along the top. To see the difference between sunglasses with a frame along the top, and sunglasses that don't have a frame along the top, see the video at http://www.rockstartriathlete.com/top5triathlonequipment, in which I show you the difference between two different types of sunglasses from Zeal Optics. Triathlon Equipment Do: Do Pull Your Wetsuit Sleeves and Legs Up. Wetsuits weren't meant to fit like your favorite sweater or pair of pants - pulled all the way down to your wrists or ankles. Instead, the wetsuit should be worn just a few inches above the wrist and ankles, which frees up extra material for breathing and shoulder flexibility. To see Rock Star Triathlete Academy coach Kerry Sullivan demonstrate the proper wetsuit entry technique, visit http://www.rockstartriathlete.com/secondwetsuit Triathlon Equipment Don't: Don't Pin Your Race Number To Your Top. One of the body's primary areas of cooling is across the chest and stomach. So by pinning your race belt to your shirt or triathlon jersey, you're putting a big piece of non-breathing paper over your body's primary cooling radiator. Instead, get a race belt and wear it around your waist, with your number attached to your race belt. Race belts cost very little to free, and are one smart and crucial piece of triathlon equipment. While it is unfortunate that many people sabotage triathlon success with simple triathlon equipment mistakes, it is fortunate that these mistakes are easily avoidable with just a few triathlon equipment tweaks. For more tips just like this, along with free videos from the Rock Star Triathlete Academy, just visit http://www.rockstartriathleteacademy.com/freevideogift. Related: TriathlonEquipment |
 | POST RACE BLUES? Posted by: triathlontrainingtv Duration: 2:20 Number of views: 265 http://rockstartriathleteacademy.com/postraceblues/ It's an all-too-common scenario in triathlon - you've signed up for, trained for, and completed your race. The finish-line pictures have been taken, the post-race parties and high-fives from friends are now past, the swim, bike and run sessions in your planned-out program are over, and suddenly you have a big, empty void in your life. You feel depressed. Down. Unmotivated. Unfit. Lost. You aren't alone. This phenomena is called the "post-race blues", and it happens to basketball players after they win a big tournament, tennis players after they achieve their desired ranking, golf players after they conquer a new handicap, or football players after they win the championship. The post-race blues are entirely natural. Just think about it: if you had infinite amounts of joy, satisfaction, and self-fulfillment after accomplishing your goal, then you'd never have any incentive to move on to another goal! You'd just sit around basking in gumdrops, rainbows, and sunshine the rest of your life. Heck, Ironman triathlon probably wouldn't even exist if it weren't for the post-race blues, since folks would just keep on doing sprint triathlons as that would give them more than enough happiness. But post-race blues are a reality, and you do need to know how to handle your post-race blues to move on to bigger and better things. So in this article from the Rock Star Triathlete Academy, at http//www.rockstartriathleteacademy.com, you'll learn three easy steps to beat the post-race blues. How To Beat the Post-Race Blues Step #1: Log Your Journey. Often, post-race blues are amplified by a lack of closure, or the feeling that you finished an important event but still have unfinished business. Writing can be incredibly cathartic, and allow you to project these feelings onto paper, whether for yourself or the rest of the world. In the modern age, this is most easily achieved by blogging, with your race ramblings, your photos and your videos - but you can also simply write notes to yourself in a journal. Whichever method you decide, attempt to answer these questions: What did you do? How did you prepare? How did you feel during the event? How did you feel after the event? What would you change? How To Beat the Post-Race Blues Step #2: Reboot and Refresh. If you try to "mask" your blues by jumping right back into swimming, cycling and running, you might last a couple weeks before mental fatigue and boredom set in. The same can be said for individuals who "Qualify for Kona" and jump right back into hard training, or don't get the PR they wanted, and jump right back into hard training. So instead, you should "reboot and refresh". How? Pick up a new sport (like golf), choose a new hobby (like studying red wine or playing the guitar) and find other sources of joy and fulfillment (like hanging out with your friends and family). Give yourself 2-3 weeks of complete down-time without any pressure to swim, bike or run. How To Beat the Post-Race Blues Step #3: Create a New Goal. The empty valley created by an achieved goal is simply screaming to be filled by a new mountain for you to climb. Once you've completed your re-boot and re-fresh, or during that time, pour through triathlon calendars, triathlon magazines and race reports to find an even that truly excites you. A new distance? A unique destination? A group or club event? As soon as you have found your new goal, it is important to register for the event and find a plan to get you ready for the event- remember you want to strike while the iron is hot and you have an empty void to fill. Most importantly, remember that your goal doesn't have to be a new race. It can also be getting six-pack abs, losing 20 pounds, or even becoming a rock star on the electronic keyboard.' By following these three steps to beat the post-race blues, you can avoid the trap that many fall into: achieving a goal, becoming depressed from the empty void, then gaining 30 pounds or giving up on their sport because they just don't know what to do next. If you want more tips just like this, along with tons of free audios, videos, and other bonus gifts, visit the Rock Star Triathlete Academy, at http//www.rockstartriathleteacademy.com. Related: triathlon, Post race bluestriathlon training |
 | TRIATHLON HYDRATION Posted by: triathlontrainingtv Duration: 2:37 Number of views: 1,561 http://rockstartriathleteacademy.com/triathlonhydration/ Curious how important triathlon hydration is? How about how much you should actually be drinking during your triathlon? This article from the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlonhydration will teach you everything you need to know about triathlon hydration. Consider the following triathlon hydration facts: * Your cycling and running speed decreases about 2% for each 1% of body weight lost through dehydration. * By the time you feel thirsty, you can already be at 2% body weight loss . * A 3% weight loss indicates dehydration has occurred. * Loss of fluid during exercise varies, but averages about 34 ounces per hour (and can be 3x that much in hot and humid conditions!). * Hyponatremia, which is just as dangerous as dehydration, is a term used to describe "water intoxication" and can occur with excess water intake above 30oz of water an hour. * Acclimatized individuals who are used to training in hot climates or hot rooms can reduce fluid loss by up to 50%. Based on these facts, it would pretty important to make sure your triathlon hydration is properly planned. Here is how to do it: * Divide your weight in half to determine the ounces of water you should drink per day for adequate triathlon hydration. So a 160 pound triathlete would consume about 80 ounces of water, or 10 8 ounce servings. While some nutritionists will recommend drinking even more if you exercising, you need to remember that you¹re also getting water from all the food you eat about 20% of your daily fluid intake is typically from food. * During exercise, your triathlon hydration goal should be to consume about 17-25 ounces per hour, or around 4-8 ounces every 15-20 minutes. A typical large water bottle is 20-25 ounces. During hot and long races such as Half-Ironman and Ironman, you can shoot for closer to 28-30 oz of water per hour although smaller individuals will need to take caution with this level of fluid intake. * Before a long exercise session, such as a multi-hour workout, race or trip to the gym, your goal should be to consume 17-25 ounces per hour for 2-3 hours leading up to event (but always taper off fluid consumption about 20 minutes before to eliminate ³stomach sloshing²). * Over 30 ounces of fluid per hour can cause water dilution in the blood, which disrupts normal cellular metabolism and physiology, often with dangerous consequences, such as swelling around the brain. High-end intake above these values should only occur during exercise in hot and humid conditions. There are a few other good triathlon hydration tips you need to take into account: * To avoid taking in too much water, you can combine your triathlon hydration with doses of external water to control heat stress, such as squirting some cold water over your head, putting ice in your jersey or uniform, or using ice sponges. * For people who tend to sweat and cramp excessively, glycerol supplementation can help maximize water storage, but this is illegal in some events so use caution! * Cold water is absorbed more rapidly than warm water giving you a good excuse to use thermal water bottles and freeze them overnight. * Pay attention to your urine color - pale to light yellow is optimal. If you¹re still peeing dark yellow a couple hours after an event or training session, continue to re-hydrate. * You can lose up to a pound in glycogen, fat and muscle tissue during a 3+ hour training session, so account for this when re-hydrating, or when weighing yourself after exercise to see how much you¹ve lost * Remember...you still evaporate water in cooler training environments, so if you¹re training in cold weather, triathlon hydration is still important! No discussion of water would be complete without emphasizing that liquid compounds that are full of fructose, glucose or artificial colorings and sweeteners are not to be considered normal triathlon hydration methods, and should only be consumed when completely necessary, such as during a multi-hour training session during which calories are necessary, or when no form of pure water is handy. Finally, whenever possible in your triathlon hydration, choose clean, filtered water, and avoid heavy consumption of water from plastic bottled sources, especially those that have been exposed to heat. For more audio, video and article tips just like this, visit the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlonhydration. Related: triathlon, triathlon hydrationtriathlon training |
 | IRONMAN RESULTS Posted by: triathlontrainingtv Duration: 2:33 Number of views: 688 http://rockstartriathleteacademy.com/ironmanresults/ Perhaps you've recently finished your triathlon and you're unhappy with your Ironman results. Perhaps you just signed up for an Ironman and you want better results. No matter what your level of triathlon experience is, the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/ironmanresults has identified three crucial keys for the swim, the bike and the run - and each of them will get you better Ironman results. Get Ironman Results for the Swim: Swim With Attitude Let's face it - the emotions and experiences you have during the Ironman swim can significantly dictate your mental performance for the remainder of the entire race. If you put yourself into a swim position that allows you to become frustrated, you could set-up a damaging cascade of decisions that stays with you during the bike and the run. It may seem illogical, but you can find yourself riding above your goal bike pace by 1-2 miles per hour and destroying your ability to run off the bike simply because you swam 100m off course on the swim and you're attempting to "make up time". So not only do you have to have an attitude during the swim that allows you to shrug off any frustrating experiences that come your way - such as getting kicked in the face, elbowed in the goggles or drafting off course - but you also need to make sure that you position yourself in the swim to decrease the chances of these events occurring. For example, you can swim to the inside of the marker buoys (most people swim to the outside), sight off stationary landmarks on shore (most people try to sight off buoys, which is much more difficult), and draft on the hips of the swimmer in front of you rather than their feet. Make the proper swim decisions, and you'll drastically affect your Ironman results for the rest of the race. Get Ironman Results for the Bike: Gearing & Cadence There's nothing like mashing gears for 112 miles to leave your legs feeling like J-E-L-L-O for the run. But at an average Ironman event, 90% of the competitors are spinning at 60-70RPM or lower as they climb the hills. This is either the result of not knowing how to use the bike gears, not having the mental awareness to use the bike gears, or not having the correct bike gears. Don't fool yourself - you may be able to do a sprint triathlon with a chainring the size of Kansas and the cassette of a Tour contender, but that might come back to bite you 80 or 90 miles into the Ironman bike ride. So in your practice rides leading up to the Ironman, attempt to ride a course that simulates your race course, and bring a cyclocomputer. Watch your cadence. It doesn't matter whether you're training based on heart rate, power, or "feel" - your cadence should be at least above 80RPM, and preferably 85-95RPM, even on the hills. Get Ironman Results for the Run: Nutrition If you've done Ironman before, then you know the feeling. About 6 miles into the run, each aid station becomes a blur of cookies, Coke, soup and gels - and you can't remember what you already grabbed, why you grabbed it, how much you stuffed into your mouth, what time it is, or where your pace is at. The truth is this: during the Ironman run you have to *own your calories*. This means that every bite of fuel that goes into your mouth is cooly calculated and stored in your mental computer that tells you exactly how much fuel you've consumed. There's nothing like being doubled over with gut pain halfway through a marathon and not knowing whether it was because you ate too much, ate too little, mixed the wrong foods, or somehow grabbed a cheeseburger while you weren't paying attention. During your long runs, practice adding total calories consumed and maintaining a running tally of your fuel - the mind can be trained to do math during exercise, and if you do this step, your Ironman results will rock. With a proper swim attitude, smart bike gearing and cadence, and attentive run nutrition, you're guaranteed to get Ironman results. For more tips on not just Ironman, but every aspect of triathlon, including training, nutrition, expert Q&A's, coach calls, free training plans, and much more, visit the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/ironmanresults. Related: triathlon, Ironmanresults |
 | TRIATHLON CARBOHYDRATE INTAKE Posted by: triathlontrainingtv Duration: 2:44 Number of views: 887 http://rockstartriathleteacademy.com/triathletecarbohydrateintake/ Proper Carbohydrate intake for triathletes is vital. When discussing triathlon carbohydrate intake and how carbs should be worked into your day-to-day nutrition routine, the following is the one single important aspect of human body science that you need to understand if they want your bodies to feel better, perform better and look better. At the Rock Star Triathlete Academy at http://rockstartriathleteacademy.com/triathletecarbohydrateintake/ , we teach this as one of the most crucial nutrition concepts to know. Here it is: Insulin is a hormone secreted by an organ called the pancreas. Its role is to take blood sugar and get that sugar into muscles, to be utilized for energy. Unfortunately, if insulin levels are always high, then the sensitive insulin receptors on your body¹s cells eventually become unresponsive to insulin, resulting in a host of problems related to what is called ³insulin insensitivity². These problems can include weight gain, fatigue, appetite cravings, and even cardiovascular disease and diabetes. If you want to control your insulin levels and triathlon carbohydrate intake, there are two very important things you can instantly doŠ 1) Don¹t Go Hungry. If you¹re going more than 4 hours between meals, it¹s likely that your blood sugar levels are dropping very low. When this happens, and you eventually do eat, you¹re more like to eat more and to eat more carbohydrates. As a result, your blood sugar levels rise more rapidly than usual, resulting in a big surge in insulin levels. So rather than waiting to eat until you¹re about to gnaw off your arm, give yourself a rule of snacking or eating at least every 3 hours. By planning, preparing, packaging and pre-cooking, you¹ll ensure that you have adequate snacks on hand to make this form of triathlon carbohydrate intake happen. 2) Choose Carbs Wisely. The more quickly a sugar is released into the bloodstream, the faster your insulin levels are going to rise. Some carbs are ³quick-release² carbs and include more sport drinks, candy, cookies and sweet tasting compounds. Other carbs, are ³slow-release² carbs, and the best ones are lean dairy foods, vegetable carbs like carrots and squash, nuts and seeds, pears, berries and green apples. For proper triathlon carbohydrate intake, choose the quick-release carbs only before, during and after exercise, and use the slow-release carbs the rest of the day. With these two simple rules, you can suddenly have enormous control over your insulin levels, your health, your performance and your body and although there is obviously much more to consider when it comes to triathlon carbohydrate intake, these two rules are a good place to start. For more information on triathlon carbohydrate intake, simply visit: http://rockstartriathleteacademy.com/triathletecarbohydrateintake/ Related: Triathlete, triathlon, carbohydrateintake |
 | TRIATHLETE CORE TRAINING Posted by: triathlontrainingtv Duration: 1:55 Number of views: 1,391 http://rockstartriathleteacademy.com/triathletecoretraining Triathlete Core Training If you've read any triathlon magazines lately, or visited triathlon websites like http://www.rockstartriathleteacademy.com/triathletecoretraining , you're most likely familiar with triathlete core training and the concepts behind triathlete core training, which basically involves functional multi-sport training for the abdominal, low back, and pelvic muscles. Since many functional movements, such as running, lifting, or twisting, originate in the torso, it is important to maintain strength and balance in this part of the body. Today we'll examine the best triathlete core training methods for an athlete to work the core, not only in terms of the best exercises, but also in terms of how often, how many sets and reps, length of rest periods, etc. First of all, understand the importance of the torso complex in multi-sport training. Proper "downhill" swimming involves constantly pressing the chest or shoulders down towards the bottom of the pool, relying on a light, albeit constant, downward contraction in the ab muscles and a resistive contraction to upward movement in the low back muscles. Both the flutter kick and stroke actions in the legs and arms also rely on light, repetitive contractions in the oblique and pelvic floor muscles. In the bicycle portion, the low back must maintain a consistent extension force against the weight of the upper body and the shoulders, unless you are in the aero position during the entire ride, which is unlikely. Proper running cadence, with a slight forward lean and a proud posture, again involves repetitive, light contractions in the ab musculature. Based on these stresses placed on the torso, it is unlikely that heavy sets of 8-10 reps for the abs and low back will result in much cross-over benefit to the torso. So the primary focus should be on balance, light weight, and higher rep sets lasting from 1-2 minutes or longer. Let's go over a sample routine that would be perfect for triathlete core training. Just go to http://www.pacificfit.net/exercises.php to see a description and photo/video example. Bicycle crunches: 25 per side - focus on smooth contractions and full extension in legs with each kick Superman: 20 - focus on a brief hold when arms and legs are raised off floor...butt cheeks should be squeezed together Standing one arm overhead press: 20 per side - drive knee as far up towards chest as possible so that it feels like a standing crunch Mountain climbers: 20 to each side - make sure that you are in a completely extended, "plank" position, and that knees come as close to elbows as possible. Six inch crunches: 20 - go slow. A set of 20 should take 2 minutes or longer. For a great 30 minute triathlete core core routine, complete all these exercises as a circuit, moving from one exercise to the next with as little rest as possible. Perform the circuit 3x. A workout such as this should only be performed 3 times per week at the most, and for many active multi-sport athletes, once per week should be sufficient to induce both endurance, strength, and balance gains in the core musculature that will make you a better triathlete. If you want tons of high quality, fast downloading triathlon instructional videos, you should visit http://www.rockstartriathleteacademy.com/freevideogift for an entire series of free swim, bike and run videos! Related: Triathlete, CoreTraining |
 | OLYMPIC TRIATHLON TRAINING #2 Posted by: triathlontrainingtv Duration: 2:43 Number of views: 2,301 http://rockstartriathleteacademy.com/olympictriathlontraining/ Olympic Triathlon Training Myth #1: You Have To Shave Your Body To Do A Triathlon. Whole body shaving can reduce turbulent flow of the water against the skin, and assist with a quick wetsuit exit both of which can shave a few seconds from your time thus making whole body shaving a good choice for an elite athlete or individual who wishes to gain as many advantages as possible. But it might be a waste of time and razors if you're just getting into triathlon. However, shaved arms and legs can assist with ease of cleaning wounds from bicycle crashes. Waxing can be expensive, and razor can be be time consuming, so both have their disadvantages! So if you do decide to keep yourself trimmed (especially you guys), we advise an electric razor for the initial shave, followed by a three or four blade handheld razor, used along with a good shaving cream. Olympic Triathlon Training Myth #2: There Isn't A Big Difference Between A Road Bike With Aerobars and a Tri Bike With Aerobars. A short summary of the difference between a road bike and tri bike is as follows: The road bike geometry is designed for an upright riding position and greater utilization of the gluteus and hamstring muscles, which is not ideal for aerodynamics or running off the bike. The steeper aero bike geometry results in greater aerodynamic advantages and quadriceps utilization, both of which are crucial for time trialing and running off the bike. Olympic Triathlon Training Myth #3: Fancy Bike Shoes Are Only For the Pros. The "fancy bike shoes" have cleats on the bottom, and these cleats allow you to clip your feet into your bike pedals. When your feet are "clipped in", you can generate more power and speed, because you are pulling up on the pedals with each stroke. In addition, bike shoes have a more firm sole, resulting in greater foot comfort and distribution of forces across the entire foot, especially when compared to cycling in relatively softer soled running shoes. So if you begin early by learning how to use the bike shoes, you give yourself an enormous advantage. Olympic Triathlon Training Myth #4: Any Wetsuit Will Do. Because of the thicker rubber and fewer areas of thin or flexible paneling, a surfing wetsuit can severely affect your ability to rotate your shoulders properly and to swim with an efficient freestyle stroke. Triathlon wetsuits were designed with an enormous focus on allowing a triathlete to swim efficiently and comfortably. So while a surfing wetsuit will offer the same degree of warmth as a triathlon wetsuit, it could actually slow you down more than simply not wearing a wetsuit at all! We hope myths help you out in your Olympic triathlon training! For more tips just like this, and to really feel fantastic in your next race, visit the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com/olympictriathlontraining . Related: Olympic, triathlontraining |
 | OLYMPIC TRIATHLON TRAINING Posted by: triathlontrainingtv Duration: 3:14 Number of views: 2,597 http://rockstartriathleteacademy.com/olympictriathlontraining/ Olympic Triathlon Training Myths An Olympic triathlon is a great "next step" up from a Sprint distance race, and even a good beginner race if you've got the fitness to swim 1.5K, bike 40K and run 10K. But before you jump into your training, you should take into consideration a few of these olympic triathlon training myths from the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com/olympictriathlontraining. Olympic Triathlon Training Myth #1. Paddles and Fins Are For Making Your Muscles Stronger. Contrary to popular belief, paddles should not be used to make your swimming muscles ³stronger² or increase the force of the water against your hand. Furthermore, water is a fluid medium and doesn't "tear" muscle fibers, which means you're not going to grow new muscle by using paddles. They should instead be used to enhance your feel for the water. By increasing the surface of your hand, a paddle instead allows you to have a better idea of where your hand is as it enters the water and initiates the pull. I am personally a fan of the Finis Freestyle paddles, because they help direct your entire arm into a high-elbow position, which is ideal. In the same way that paddles should not be used as merely a form of strength-training in the water, fins should not be used simply to make the legs more tired while you¹re kicking. Instead, fins should be used to enhance your feel for the water, and should be used to encourage you to keep your legs relatively straight, kicking from the hips rather than the knees. Because they tend to give you a good feel during both the up and down portion of the kick phase, I am a fan of the Zoom H2 fins. Olympic Triathlon Training Myth #2: You Should Wear Your Wetsuit the Same Way As Your Pants And Coat. The biggest mistake a triathlete can make when putting on a wetsuit is to pull the sleeves and legs too far down the extremities, the same way they would put on their pants and coat. This mistake results in inadequate rubber left for the chest and shoulders, and a feeling of tightness, lack of mobility, and shortness of breath. Instead, the wetsuit sleeves should be pulled several inches up from the hands, and the wetsuit legs should be pulled several inches up from the ankles. To more quickly and efficiently enter the wetsuit, wear socks or plastic bags over the feet. For both wetsuit entry and wetsuit exit, use a sports lubrication (such as BodyGlide) on the hands and feet. For a fast wetsuit exit, be sure to have the wetsuit rolled down to your waist by the time you enter bike transition, and practice exiting your wetsuit while in a standing position. Olympic Triathlon Training Myth #3: To Be A Better Swimmer, You Don't Need To Use "Toys" In The Water. You should certainly learn to swim without the use of accessories, but they do have a proper place in the pool. In addition to paddles and fins, a few other useful pool accessories we encourage our athletes to use are: A) a waterproof swimming metronome to assist with rhythm, turnover and pace; B) an old bicycle tube to tie the ankles together and teach how to eliminate ³runner¹s kick²; C) tennis balls or round paddles to learn how to use the hands less and the forearms more; D) a short pvc pipe for practicing the ³catch-up² drill, in which the pvc pipe is handed from one hand to the other when both arms are extended in front of the body. Related: Olympic, TriathlonTraining |
 | TRIATHLON TRAINING GUIDE Posted by: triathlontrainingtv Duration: 2:18 Number of views: 386 http://rockstartriathleteacademy.com/triathlontrainingguide/ This story is from the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlontrainingguide. Imagine a triathlon like the journey to the top of a tall mountain. There are six competitors in this journey, and at the top of that mountain is a triathlon training guide - a seasoned endurance athlete with the ability to address all the issues that the competitors had getting to the top of the mountain. Every triathlete struggles with different obstacles in their journey up the mountain, and the triathlon training guide emerges from his cave at the top of the mountain, ready to answer their questions. The first competitor slowly approaches, gasping for breath, and says, "I was fast for awhile, but I got slower and slower towards the top of the mountain." The triathlon training guide rubs his chin, "It sounds to me like you have subpar muscular endurance. Rather than focusing your efforts on purely slow aerobic training, or doing very short intervals, make sure that you include some long tempo efforts and long intervals in your training. These should last 5-10 minutes for running, and 10-20 minutes for cycling, and be performed at about 75-85% intensity". The second competitor shakes his head with frustration. "I just couldn't beat my competition in that final 200 meter sprint to the top of the mountain." With an understanding nod, the triathlon training guide responds, "You need some fast finish key workouts, young competitor. Try to include a final fast effort at the end of a weekly swim, bike or run that becomes progressively faster as the workout lasts, then finishes with a maximum pace fast effort, such as a 1/2 mile hard run, a 5K hard bike, or a 200 meter hard swim." The third competitor grimaces from soreness, "My legs got very tired every time the mountain got steep." "Your legs are weak," rumbled the triathlon training guide, "Do steep hill repeats that are short in time and low in cadence, and include squats and lunges in your gym program, rather than just spending all your time in yoga class." The fourth competitor wavers with weakness, "I was grumpy, depressed and lightheaded most of the time I was racing." The triathlon training guide holds out a gel, "Moodiness is a sign of low blood sugar - you should only feel like that during a targeted fat burning session, not during a race." The fifth competitor stumbles forward, with sticky, sugary fingers, "My energy was fine, but I got nauseous with a grumbly stomach, so can I have a gel too?" "Not a chance, kid," the triathlon training guide continues, "This usually means you ate too much, and had too much blood going to your gut. Next time, remind yourself that this sport isn't a buffet line." The sixth and final competitor shrugs, "This sport hurts. I twisted an ankle, all my joints hurt and the front of my shoulder is killing me." The triathlon training guide narrowed his eyes, "You are weak and imbalanced. Do more single leg drills, more rotator cuff and core strengthening, more flexibility work, and be sure you're using proper gear and are fitted to it correctly. This sport shouldn't hurt like that." And with that, the six competitors turned around for the easy descent down the mountain, eager to try the climb again with their newfound knowledge. The triathlon training guide smiled with satisfaction and disappeared into his cave. If you enjoyed this story from the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlontrainingguide , then you should click the link above for even more stories, audios, videos, and articles designed to make you a stronger, smarter, faster triathlete. See you at the academy! Related: Triathlon, TrainingGuide |
 | HOW TO SWIM FOR A TRIATHLON Posted by: triathlontrainingtv Duration: 2:46 Number of views: 769 http://rockstartriathleteacademy.com/howtoswim/ 6. Master¹s Swimming. Joining a Masters team can be a very good tool as you learn how to swim for triathlon. Move to a slower lane to work on stroke improvement. If you belong to a masters team, don¹t feel that you always need to keep up with your lanemates at every workout. Masters teams typically have many people with many different swimming goals. It¹s important to do your own thing! Remember that technique comes before all else and if this means swallowing a little pride to make improvements. Just think of how much faster you will be in the long run (or in this case, the long swim!). 7. Habit: Keep your arm from crossing over. One of the most common bad habits Kevin sees in swimmers learning how to swim is the arm crossing over to the opposite side on the pull. Breathing on your left side results in your right arm crossing over, breathing on your left side results in your right arm crossing. Often times this happens when one goes to breath, but sometimes it's caused just from over-rotating. To avoid this, make sure your head isn't moving with the rest of your body, and try to pull more in a straight line (still bending the elbow) and ending the pull on the same side you started (i.e. right hand slices into the water, pulls back and hand ends up near right hip). 8. Keep the Feel. If swimming is your toughest sport, it is important to "keep the feel" for the water as you learn how to swim, and get in the water at least every other day (no, showers and baths don't count!) This way, your body maintains its kinesthetic awareness of being balanced in water. 9. Work Those Lungs. Mix in some hypoxic training sets into your workouts. For example, do a set of 4x100's breathing every 3-5-7-9 strokes by 25, with 15 seconds rest in between each 100. Your lungs will thank you for it towards the end of the swim part of your triathlon! 10. Work Your Weakness. In the sport of triathlon, most coaches agree that you should spend the most time working on your weakest of the three sports. For many of you, this will be swimming! Within swimming, the same concept applies. As you learn how to swim, spend the most time working on the weakest part of your stroke. If balancing on your side is an issue, do some kicking drills on your side. If moving your head is a problem, focus on head position most of the time. Whatever your weakness may be, you will gain the most by spending your pool time improving on that weakness. Many thanks to Kevin for sharing these tips with the Rock Star Triathlete Academy! For even more tips on how to swim in triathlon, along with free video and audio tips, just visit us at http://www.rockstartriathleteacademy.com/howtoswim Related: how, toswim |
 | HOW TO SWIM Posted by: triathlontrainingtv Duration: 1:49 Number of views: 1,170 http://www.rockstartriathleteacademy.com/howtoswim ROck star triathlete tells you how to get your swim on As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, ³what should I concentrate on?² So, the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/howtoswim asked triathlon swim coach Kevin Koskella about his top tips for how to swim better, and he came up with a ³top ten² list of steps to improving your swim for a triathlon. These aren¹t necessarily in any order, but should go a long way in helping teach you how to swim better for triathlon, whether you are just a beginner or trying to go pro! 1. Hand Entry. Slice your hand into the water right about at your goggle line, and drive it forward. When learning how to swim, many swimmers attempt to get as much ³air time² as possible by reaching the hand out before entering into the water, but it is actually more efficient to go through the water with your hand as you rotate from one side to the other. 2. Head Position. Keep looking straight down when swimming freestyle. It¹s important to keep your head down with only a small part of the back of your head out of the water. Also, as you rotate through the water, try not to move your head with the rest of your body rotation. 3. Pull. In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery (arms coming out of the water) should be an acceleration behind you, and not up out of the water. 4. Kick. An important part of learning how to swim for triathlon is to try minimizing your kick. Most people will kick extra hard to make up for lack of balance in the water. Minimizing your kick will allow you to improve your balance, as well as conserve energy. 5. Training Intensity. The best way to measure your training intensity is to count your heart rate immediately after each swim. You can estimate your heart rate by counting your pulse rate for six seconds immediately after each workout. Add a zero to this count, and you will have your approximate exercise heart rate per minute. Knowing your intensity, rather than just "exercising" is a very important part of learning how to swim. Related: How, toSwim |
 | TRIATHLON TRAINING BOOKS Posted by: triathlontrainingtv Duration: 1:57 Number of views: 312 How To Choose A Perfect Triathlon Training Book Recently, online triathlon book distributor "Mindset Triathlon" owner Staley Krause was interviewed at the Rock Star Triathlete Academy about how she would choose a perfect triathlon training book. She had several suggestions for some familiar titles, as well as books we'd never heard of, from inspiration to education to nutrition and cross-training. Here were some of her triathlon training book picks she detailed during her interview at the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlontrainingbooks: Inspirational Triathlon Training Book Picks - these are the perfect five books to motivate you and help you to get a tough workout or race in, even when you're tired or feel like quitting! 1. The Extra Mile, Rodale Books http://www.mindsettriathlon.com/product_info.php?products_id=1226&it=1&filte rs=0 2. My Triathlon Family, Glen McGowean http://www.mindsettriathlon.com/product_info.php?products_id=1178&it=1&filte rs=0 3. You Go Girl! The best is yet to ComeŠby Darlene Ballard (anthology) http://www.mindsettriathlon.com/product_info.php?products_id=1264&it=1&filte rs=0 4. The Meaning of Triathlon, Brian Brode http://www.mindsettriathlon.com/product_info.php?products_id=1236&it=1&filte rs=0 5. Slow Fat Triathlete, Jayne Williams http://www.mindsettriathlon.com/product_info.php?products_id=1201&it=1&filte rs=0 General Education Triathlon Training Book Picks - if you want to learn more about the tips and tricks that will help you to become a more talented triathlete, then these three books are a must read. 1. Triathlete in Transition, Ironstruck http://www.mindsettriathlon.com/product_info.php?products_id=1262&it=1&filte rs=0 2. Championship Triathlete Training, Human Kinetics http://www.mindsettriathlon.com/product_info.php?products_id=1105&it=1&filte rs=0 3. Runners Edge, Human Kinetics http://www.mindsettriathlon.com/product_info.php?products_id=1272&it=1&filte rs=0 Nutrition & Cross Training Triathlon Training Book Picks - triathlon is about much more than training - you must also have your nutrition and cross-training planned out perfectly! These three books (the top two of which are given free to Rock Star Triathlete Academy members) will get you dialed in for those departments. 1. Top 12 Resistance Training Routines for Triathletes, Ben Greenfield http://www.mindsettriathlon.com/product_info.php?products_id=1198&it=1&filte rs=0 2. Holistic Fueling for the Ironman Triathlete, Ben Greenfield http://www.mindsettriathlon.com/product_info.php?products_id=1238&it=1&filte rs=0 3. Endurance Sports Nutrition, Human Kinetics http://www.mindsettriathlon.com/product_info.php?products_id=1102&it=1&filte rs=0 What do you think? Have you read any of these triathlon training book picks? Are you hungry to learn more about how to become inspired and excel at the sport of triathlon? If so, check out the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/triathlontrainingbooks . Whether you're a beginner, intermediate, or advanced triathlete, you'll find everything you need. Related: triathlon, trainingbooks |
 | HALF IRONMAN TRAINING Posted by: triathlontrainingtv Duration: 2:55 Number of views: 6,205 http://rockstartriathleteacademy.com/halfironmantraining/ The Half Ironman, or 70.3, is a tough race. It is a combination of speed and endurance. Logistically, it can be tough to decide how fast to swim, how to fuel, how quickly to rush through transition, how to run, and when to make the final kick. In this article from the Rock Star Triathlete Academy, from http://www.rockstartriathleteacademy.com/halfironmantraining, you're going to learn five half ironman training secrets that will keep you from making costly mistakes and save your race. 1) The Swim Isn't Much Longer Than Olympic Distance. An Olympic distance run is 10K, while a Half Ironman Swim is double that at 20K. An Olympic distance bike is 40K, and a Half Ironman bike is more than twice that distance. But an Olympic distance swim is 1.5K, while a Half Ironman swim is only 1.9K - not even close to twice as long! What does this mean for you? If you're used to doing Olympic distance triathlons, close your eyes and picture yourself swimming only an extra 400m. Can you sustain your Olympic distance pace for an extra 400M? Try it in your Half Ironman training. By going that fast, you'll come out of the water early and be in a better position on the bike. 2) Load Up Your Bike In Transition. A good Ironman transition time, by the time you get through the changing tents, get your bags, and weave through transition, is often 3-5 minutes. On the other hand, with proper Half Ironman training you should be able to have all your fuel for the entire bike ride on your bike and ready to rumble, allowing you to run straight from the water to your bike, stopping only briefly to grab your helmet and shoes. No need to hesitate in Half Ironman transition - you'll save valuable time. 3) Overfuel on the Bike. In your Half Ironman training, practice taking in slightly more calories that you're accustomed to on the bike. The trick is to get enough fuel and water on board to get you through "minimally fueling" for the Half Ironman run. We coach most males to take 350-400 calories per hour on the bike, and females 300-350. To eliminate gastrointestinal distress, stop fueling about 10-15 minutes to your run transition, and then fuel with only 100-200 calories per hour on the run - grabbing a gel or chunk of banana only a couple times. 4) Try A Walk-Run Protocol. While a marthon or Ironman could use longer walking periods, a 20:1 ratio of walking to running can work very well in a Half Ironman. Practice this technique in your Half Ironman training, and you'll find that the walk period allows your core to briefly cool and for you to grab a bit of fuel or water without choking. Walk quickly, and return to running at your previous pace. In the race, your ratio will likely be running three miles very quickly, then slowing to a walk for 60 seconds. 5) Go Hard the Final 10K. In your Half Ironman training, include a few progression runs in which you run an aerobic, controlled 10K, then "turn on the afterburners" and run hard through the second 10K, gradually building to maximum pace. This should be your strategy in most Half Ironman events. Mentally, telling your brain to pull that fast running trigger at the halfway point can reap huge benefits for you. Going out of transition too hard, on the other hand, can leave you blowing up by anywhere from the 5K to 8 mile mark. The Half Ironman is tricky, but by utilizing the proper strategies, you can have a great race, go for a PR, and have a smile on your face at the finish line. For more tips just like this, and insider Q&A phone calls with the authors of this article, check out the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/halfironmantraining Related: Half, IronmanTraining |
 | TRIATHLON TRAINING LOG Posted by: triathlontrainingtv Duration: 2:39 Number of views: 413 http://rockstartriathleteacademy.com/triathlontraininglog/ Most triathletes keep some kind of triathlon training log. Yours might be a scrappy old notebook in your gym bag. It could be a computer spreadsheet. It might be a slick online interface. Perhaps it's even some special program on your mobile phone. Regardless of how you keep your triathlon training log, the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com/triathlontraininglog, has some tips on crucial do's and don'ts for your triathlon training log. 1. Do Keep A Log. Even if you're the type of person who likes to "live free as a type B", you must has some method of being able to look back at your training when you get sick or injured, or you have a breakthrough performance, and see what got you there in the first place! Face it...your memory simply cannot keep track of multiple weeks of swimming, cycling, running, cross-training and nutrition. 2. Do Record Your Diet. Nutrition and training are intimately related. Inadequate protein consumption can cause overtraining. Enough carbohdyrate consumption can get your muscles chock full of storage energy for a stellar performance. Too much dietary fat might cause bloating at a key race. By having the ability to look back at your triathlon training log and see how your diet affected your performance, you're giving yourself a big advantage. 3. Don't Be Rigid. The term "adaptive training" refers to your ability to adapt your training to accommodate social obligations, injuries, running out of daylight, or finding out your best buddies are going on a fun bike ride over the weekend. If your triathlon training log, like many triathletes, is combined with your actual schedule, don't be afraid to break out of the mold and be flexible when necessary. While you shouldn't have randomly haphazard training, you should also be flexible enough with your planning and logging to make changes when life happens. Otherwise, triathlon will become more of a "job" and less of a "hobby". 4. Don't Throw Away Old Logs. You never know when your little brother or best friend might want to do a triathlon that you did two or three or ten times back in the day. If you can whip out your old triathlon training logs and offer them as a helpful tool for a friend or loved one, they're going to think you're the greatest thing since sliced cheese. 5. Do Include Stress and Sleep. Not only do stress levels (i.e. 1-10) and sleep levels (number of hours) directly affect your training and appetite, but so do other variables such as morning heart rate, daily weight and motivation to train. Whether it's on a notebook, computer or phone, the best triathlon training log will have a small allowance somewhere to let you include these variables for you or your coach. Now that you have a grasp on your ideal triathlon training log, you should go to http://www.rockstartriathleteacademy.com/triathlontraininglog and check out the online triathlon training school run by Kerry Sullivan and Ben Greenfield! With race season heating up, you'll get practical tips and tricks for every element, including the ability to tell Kerry and Ben exactly what you want in the audios, articles and videos! Check it out: http://www.rockstartriathleteacademy.com/triathlontraininglog Related: triathlon, traininglog |
 | TRIATHLON TRAINING FOR BEGINNERS (WHAT YOU NEED TO KNOW) Posted by: triathlontrainingtv Duration: 2:40 Number of views: 1,084 http://rockstartriathleteacademy.com/TriathlonTrainingForBeginners/ Triathlon training for beginners top tips 1. Q. Do I need a wetsuit? A. If you're in a cool climate, like the Pacific Northwest, a wetsuit is recommended. If you're in a warm climate, you don't need it to stay warm, but it will certainly make you faster. There is absolutely no crucial need for a wetsuit, and most races don't require that you wear one. 2. Q. Should I stretch? A. Before workouts, we recommend dynamic stretching, like leg swings and arm circles. After workouts, we recommend longer, static stretching, like yoga. Stretching will help elements like your shoulder mobility, your position on the bike, and your comfort during long runs. 3. Q. Is a road bike OK, or do I need a triathlon bike? A. While you'll probably find that it's easier pedal faster, be more aerodynamic, and run more comfortably when you get off a triathlon bike, it is just fine to start on a road bike. If you do use a road bike, however, try to find some aerobars for it! This will make the eventual switch to a triathlon bike much easier. 4. Q. How long will it take me to get ready for an Ironman triathlon? A. Our programs inside the academy range from 25-36 weeks for the Ironman. If you're fit and you frequently race, 25 weeks is completely possible. If you're really wanting to achieve a fantastic time, or you're not experienced at Ironman, closer to 36 weeks is ideal. If you're a complete couch potato, give yourself at least a year. 5. Q. How much protein should I eat? A. Although everyone is different, a good rule of thumb for active individuals is to consume about 20-30% of your daily calorie intake from proteins sources like seeds, nuts, lean dairy, whole grains (if you can handle the gluten), healthy meats (like bison, fish and lamb), and hemp, pea, soy or whey protein powders that are low in additives and preservatives. While the answers to the questions above are indeed brief, we hope they've helped give you some direction for your triathlon training for beginners! If you want more in-depth discussion, including a private forum and weekly live coach Q&A calls, then check out the Rock Star Triathlete Academy, at http://rockstartriathleteacademy.com/TriathlonTrainingForBeginners/ . See you there! Related: Triathlon, Training, ForBeginners |
 | TRIATHLON TRAINING FOR BEGINNERS Posted by: triathlontrainingtv Duration: 2:34 Number of views: 1,060 http://rockstartriathleteacademy.com/TriathlonTrainingForBeginners/ There are some key answers to questions about triathlon training for beginners that you must know if you're just getting into the sport or you're trying to learn a few new tips to enhance your triathlon experience. Over at the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com/triathlontrainingforbeginners, we get questions every day from a wide range of beginner, intermediate and advanced triathletes, but these are some of the more popular triathlon training for beginners questions. Today's article will keep the answers quick and easy-to-digest! 1. Q. Is my bike saddle supposed to hurt? A. Initially, yes. It generally takes 4-6 weeks for soreness and saddle discomfort to subside as you begin to form a "butt callous". If you find that even after a couple months training, you're still constantly shifting in the saddle to find a comfortable position, then make sure that your bike is fit properly (especially noting whether or not your seat is too high), and explore some options such as noseless saddles, better bike shorts, and a good slathering of chamois cream. 2. Q. How should I eat while I'm running? A. You're going to have the best luck with liquid fuel, so that you don't have to worry about breathing and chewing simultaneously, and your stomach doesn't have to worry about trying to break down food while you're bouncing up and down. Go for gels, or a small amount of carbohydrate based fluid - in the range of 200-250 calories per hour. 3. Q. Is it normal for my feet and calves to cramp while I'm swimming? A. If you run or bike directly before you swim, this can happen. It can also happen if you swim for more than 45-60 minutes without water, or you're very low on electrolytes. Should you find yourself in a cramping situation, try to push off the wall very gently, or with just the non-cramping leg. 4. Q. Should I lift weights? A. Yes, especially if you're a "skinny" or "small" person. Until 4-8 weeks prior to a big race, you should focus on gaining strength and building or maintaining lean muscle. This will help prevent injury. As your race approaches, begin to de-prioritize weightlifting and spend minimal time in the weigh troom, instead prioritizing swimming, cycling and running. 5. Q. How should I eat while I'm biking? A. Unlike running, you can generally handle solid foods on the bike, and you can consume about 50-150 more calories per hour compared to running. Related: Triathlon, training, ForBeginners |
 | TRIATHLON CAMP Posted by: triathlontrainingtv Duration: 2:43 Number of views: 136 Related: TriathlonCamp |
 | TRIATHLON COACHING BUSINESS Posted by: triathlontrainingtv Duration: 2:31 Number of views: 239 http://www.rockstartriathlete.com/coaches The Ultimate Tip to Skyrocket Your Triathlon Coaching Business So, are you ready for the ultimate tip to skyrocket your triathlon coaching business?The coaches at the Rock Star Triathlete Academy have been helping dozens of coaches discover triathlon coaching business success, and have found one system that is incredibly effective in skyrocketing you to your goals. Here it is:. #1: Find a sport on the calendar and reserve an entire weekend to sit down to write a triathlon plan for a sprint distance race. Make it 12-20 weeks long. Use Word document, Excel, TrainingPeaks, or whatever is your preferred method of designing training plans. #2: The next weekend, do it again, this time for an Olympic distance. #3: The next weekend, do it again, this time for a Half-Ironman. #4: The next weekend, do it again, this time for an Ironman. Don't cut any corners. Make these plans good. Pour your heart and mind and knowledge into them. Make them YOURS with your unique approach and passion for triathlon coaching. Once you're finished, find a calendar of all the local races in you area. Preferably this should be a branded circuit or highly recognizable series of race. Which races do you know well? Which do you need to research? Call the race directors and find out as much as possible about the race, the conditions, and the topography. Now, go back to the plans that you wrote, and customize them for each race. It won't take as long as you think. Do some need track intervals for practicing turnover for a flat course? Hill repeats for rolling terrain? Practice swimming in choppy water for traditionally inclement water conditions? As you customize each plan, save it in branded format for each race. "16 Week Tinman Sprint Triathlon Plan". "22 Week Green Lake Olympic Triathlon Plan". You get the idea. Once all the plans are ready, put them up on a webpage and list them for sale. You can use your own page, a page on TrainingPeaks, or even an Amazon or Ebay store. Preferably, make sure you choose a sales method that allows you to use "coupons" or "promo codes". Finally, find a local race directory and take out an ad. It might cost you about 500-600 dollars. If you're selling your plans for 50-100 dollars, this strategy will pay for itself fairly quickly, and you can consider it a wise investment in your triathlon coaching business. List your race plans, and (ideally) a promo code for each plan that the reader can use. Now sit back and watch the sales come in. If you have the time and ability to take on more clients, one dynamite strategy is to offer a discount on personalized coaching with each plan. Why does this tip for your triathlon coaching business work so well? Because it delivers value to a wide range of athletes (customized training plans for races in your area), exposure for you as a coach, and, perhaps most importantly, allows you to profit whenever someone purchases a plan - something we refer to as automated income for your triathlon coaching business. If you want more triathlon coaching business tips just like this, along with an exclusive Coach Member forum and monthly "Business of Coaching" calls with Ben Greenfield, author of "How To Become A Triathlon Coach", and Kerry Sullivan, creator of "The Triathlon Summit", then check out the Rock Star Triathlete Academy, at http://www.rockstartriathlete.com/coaches Related: Triathlon, CoachingBusiness |
 | IRONMAN TRIATHLON TIPS Posted by: triathlontrainingtv Duration: 2:17 Number of views: 1,002 http://www.rockstartriathleteacademy.com/ironman 3 tips you need to know about doing an Ironman Triathlon. 1) Your Special Needs Bag Isn't Always At The HalfWay Point. Did you plan on an exact 50/50 split with your gels, electrolytes fuel or water for halfway through the bike or halfway through the run of the Ironman triathlon? In reality, especially for the bike course, many races do not have your special needs bag exactly at the 56 mile mark or the 13 mile mark. So be sure to study the course and carry enough fuel and water to get you to the actual special needs location. 2) Wetsuit Strippers Aren't Necessarily The Fastest Way to Go. Unless you have slipped out of your wetsuit, removed your arms from the sleeves, have pulled the suit down to your waist, sighted to make sure there's not a line of swimmers waiting for wetsuit removal, and are prepared to do a baseball-style slide into the wetsuit stripping area, it may actually be faster to simply remove your wetsuit yourself in the Ironman triathlon changing tent. 3) Don't Plan on Seeing Your Expensive Tubular Again. Anything you put into your special needs bags is at risk of not being found after the race, including your change of tire, CO2 cartridges, energy bars, lucky rabbit's foot, or your favorite inspirational picture of dear Uncle Clyde. So don't put extremely valuable items that you don't want to lose into your Ironman triathlon special needs bag. OK, that about covers it for now! For more practical Ironman triathlon tips just like this, from Rock Star Triathlete Academy coaches who have spent time in the trenches, just visit http://www.rockstartriathleteacademy.com/Ironman Related: Ironman TriathlonIron man Triathlon |
 | IRONMAN TRIATHLON Posted by: triathlontrainingtv Duration: 2:51 Number of views: 679 http://www.rockstartriathleteacademy.com Tips to make your ironman triathlon a piece of cake No matter how prepared you are on race day for your Ironman triathlon, there are a few important issues you should know about that will help you have a smoother race. So in no particular order, straight from the Rock Star Triathlete Academy at http://www.rockstartriathleteacademy.com/Ironman, here are six things you may not know about Ironman triathlon. 1) The Volunteers Don't Have Built-In Auto-Banana Releasing Switches. When you zoom past on your bike, with your hand extended for a water bottle, gel, banana or any other aid station item, the Ironman triathlon volunteers don't necessarily KNOW to release their death grip on that item as you grab it. This especially holds true if you're a fast swimmer and one of the first cyclists to reach an aid station. So be prepared to "miss" a few hand-offs, don't get angry with any volunteers, and don't wait until the end of the aid station to go for your fuel, or you may be disappointed. 2) For The First 5 Miles of the Bike, Drafting Rules Don't Really Count. If you swim anywhere from 55 minutes up to around an hour and 20 minutes, you're going to be in a "sea of bikes" for the first few miles of the Ironman triathlon, as the majority of swimmers are going to exit the water around this time. Plan for this cycling cluster, and don't let it upset you or ruin your day when you glance around and see a half dozen riders who appear to be drafting off your wheel. It takes a little while for everyone to get spread out. Related: Iroman Triathlon, ironman triathloniron man triathlon |
 | ROCKING THE TRIATHLON COACHING CAREER Posted by: triathlontrainingtv Duration: 2:28 Number of views: 92 http://www.rockstartriathlete.com/coaches Tip on how to have a triathlon coaching career. 6) Race. If you're not racing, or not staying in triathlon shape, then your triathlon coaching career is not going to be fruitful. Athletes need to be able to see you at events, and also recognize that you know your stuff and practice what you preach. Remember - you can write of race expenses from your taxes if you're doing business at races. 7) Network. There are a bevy of triathlon industry experts, athletes, race directors, authors, and other coaches who would love to help you help your athletes, since it helps your triathlon coaching career but also helps these other individuals in their business. Don't "hole up" and ignore the triathlon industry. Take part in conversations, events, forums, magazines, conferences, seminars and as many other possible networking opportunities you can for your triathlon coaching career. 8) Be Open Minded. Stay on top of the latest research in sports science, and always be ready to change your approach if it is found to be inferior to a new training method. Don't bad mouth other training protocols, although it is fine to respectfully disagree. Always be listening, watching and learning, and your triathlon coaching career will blossom. 9) Follow the Golden Rule. Treat your athletes the same way that you would want to be treated by your coach. If they're injured, help walk them through ways that can help them heal faster. If they're overweight, help them develop better nutrition habits. If they're depressed about a race, help them develop a plan to have a better experience the next time. Don't just write them a plan. Remember their other needs. 10) Use triathlon coaching software to automate the coaching process and allow you to gather as much information as possible from your athletes in a quick and efficient way. TrainingPeaks is one great example of triathlon training software that works very well, and will significantly help your triathlon coaching career efficiency. If you want more triathlon coaching career tips just like this, along with an exclusive Coach Member forum and monthly "Business of Coaching" calls with Ben Greenfield, author of "How To Become A Triathlon Coach", and Kerry Sullivan, creator of "The Triathlon Summit", then check out the Rock Star Triathlete Academy, at http://www.rockstartriathlete.com. Related: Triathlon, CoachingCareer |
 | 5 VITAL TRIATHLON WETSUIT TIPS Posted by: triathlontrainingtv Duration: 1:47 Number of views: 4,317 http://www.rockstartriathleteacademy.com 5 tips on rocking the triathlon wetsuit 5. Bend Your Elbows. Many triathletes put on a wetsuit and feel "stiff" in the arms. In reality, the changes in panel thickness in a triathlon wetsuit will allow you to comfortably bend your arms, and you should have a "high elbow" recovery while swimming in your wetsuit in the same way you do while swimming without one. And the stroke under your body should also have a high elbow bend, not a straight arm. 4. Swim Hard. Many triathletes go for long and easy open water swims in their triathlon wetsuit, without actually pushing themselves to "race pace" intensity. The expansion of the lungs, body heat, and increase in blood vessel size that occurs once you start swimming hard can make a wetsuit feel tight and uncomfortable. If you're not ready for that feeling during the race, you're more likely to panic. 3. Practice the Exit. Don't finish a practice swim in your wetsuit and then ho-hum your way to the beach, shore or car, then take your time exiting your wetsuit. Anytime that I take my wetsuit off, I am hurriedly fumbling the same way that I do during a race, beginning the exit process as soon as my feet hit bottom and I start running upright from the water. I guarantee that practicing the triathlon wetsuit exit will vastly improve your transition times. 2. Vaseline, Body Glide, Pam Cooking Spray or Crisco. You certainly do want to lubricate your extremities with one of these options, so that you can slip in and out of your wetsuit without it "sticking" on your hands and feet, but you'll also want to put some of that lubricant on the back of your neck, to avoid the annoying neck chafing that can occur with as little as 10 minutes of swimming. 1. Read the Instructions. Nearly all wetsuits come with specific care instructions. If you bought a used triathlon wetsuit, then you can easily find the care instructions on the internet. These instructions are not meant to be glanced at and then discarded. Rinse, clean, dry and properly fold your wetsuit after training and races, and you'll vastly improve the life of your wetsuit! Ready to start swimming? Grab your wetsuit and get going! And remember to visit the Rock Star Triathlete Academy at http://www.rockstartriathlete.com for even more highly practical quick tips. Related: triathlon wetsuittriathlon wetsuits |
 | TRIATHLON COACHING CAREER Posted by: triathlontrainingtv Duration: 2:59 Number of views: 101 http://www.rockstartriathlete.com/coaching advice on how you can rock it out with your triathlon coaching career. A triathlon coaching career can be highly rewarding. You get to help triathletes achieve their dream, while at the same time being immersed in the sport you love. But no matter how much you love triathlon and helping triathletes, you do have to make money, or else your triathlon coaching career won't last long! Here's 10 Tips to help you, from the Coach Section of the Rock Star Triathlete Academy at http://www.rockstartriathlete.com. 1) Don't just get one certification. Carve out a niche for yourself by becoming a certified bike fitter, USA swim coach, ISSN Sports Nutritionist, or Certified Strength and Conditioning Coach. While the USAT Coaching Certification is a very good place to start your triathlon coaching career, you'll find that athletes will respect your coaching skills even more if you can become an expert in very targeted areas. 2) You're not a plan writing monkey. The purpose of a triathlon coaching career is not to sit and write "triathlon plans" all day long. You need to be prepared to give customized advice to the athletes you coach. If you write a good training plan, for example, for an Ironman, don't re-write the plan for every athlete you coach. Instead, use the plan skeleton, then customize it for each athlete, and be available to your athletes for more specific advice. 3) Get a website. No triathlon coaching career can really be highly fruitful without some type of online method of managing athletes, sharing workouts, or even accepting payments. With a website, you'll be able to handle more athletes and also generate other revenue streams, such as e-books or audio products. 4) Brand yourself. You need a highly recognizable logo and a name. Do not just be "coach John Doe". Instead name your business, and in most cases, form it as a sole proprietorship or LLC. By having an image, you'll also be able to make jerseys, shirts, cycling kits, etc. 5) Do everything once. If you write a fantastic workout, save it so that you can copy and paste it to other athlete's programs, rather than remembering and re-writing the workout every time you need it. If necessary, create a "swipe file" on your computer so you can copy and paste workouts quickly. Related: Triathlon, CoachingCareer |